60 to Sexy

My Workout For Saturday May 18

spytap — Sat, 18 May 2013 14:16:38 -0700

I earned 3165 points for my workout on Fitocracy!

Barbell Bench Press +812 pts

135 lb x 10 reps (+79 pts)

175 lb x 7 reps (+98 pts)

190 lb x 4 reps (+89 pts)

185 lb x 5 reps (+94 pts)

185 lb x 5 reps (+94 pts)

185 lb x 5 reps (+94 pts)

185 lb x 5 reps (+94 pts)

165 lb x 5 reps (+82 pts)

165 lb x 6 reps (+88 pts)

Pendlay Row +357 pts

135 lb x 5 reps (+49 pts)

155 lb x 5 reps (+56 pts)

165 lb x 5 reps (+60 pts)

175 lb x 5 reps (+64 pts)

175 lb x 5 reps (+64 pts)

175 lb x 5 reps (+64 pts)

Reverse Grip Bent-Over Rows +80 pts

135 lb x 5 reps (+16 pts)

135 lb x 5 reps (+16 pts)

135 lb x 5 reps (+16 pts)

135 lb x 5 reps (+16 pts)

135 lb x 5 reps (+16 pts)

Standing Barbell Shoulder Press (OHP) +79 pts

115 lb x 5 reps (+79 pts)

“Nope,” said my left shoulder.

Hang Clean +240 pts

115 lb x 5 reps (+43 pts)

125 lb x 5 reps (+46 pts)

135 lb x 5 reps (+49 pts)

145 lb x 5 reps (+53 pts)

135 lb x 5 reps (+49 pts)

Clean +310 pts

135 lb x 5 reps (+62 pts)

135 lb x 5 reps (+62 pts)

135 lb x 5 reps (+62 pts)

135 lb x 5 reps (+62 pts)

135 lb x 5 reps (+62 pts)

Barbell Deadlift +793 pts

185 lb x 5 reps (+92 pts)

225 lb x 5 reps (+121 pts)

275 lb x 5 reps (+169 pts)

225 lb x 5 reps (+121 pts)

275 lb x 5 reps (+169 pts)

225 lb x 5 reps (+121 pts)

Dips - Triceps Version +117 pts

5 reps || weighted || 45 lb (+39 pts)

5 reps || weighted || 45 lb (+39 pts)

5 reps || weighted || 45 lb (+39 pts)

Hanging Straight Leg Raise +15 pts

10 reps (+5 pts)

10 reps (+5 pts)

10 reps (+5 pts)

Barbell Incline Bench Press +362 pts

135 lb x 5 reps (+67 pts)

145 lb x 5 reps (+72 pts)

150 lb x 5 reps (+74 pts)

155 lb x 5 reps (+77 pts)

145 lb x 5 reps (+72 pts)

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Under 180 for the first time since high school. Holy...

daveholmes — Fri, 17 May 2013 13:02:19 -0700

Under 180 for the first time since high school. Holy cow.

Haven’t been posting to Fitocracy much, as most of my workouts have been Crossfit, where often you just have to do as many of whatever as you can in however many minutes, and I stop counting reps and get into a zen place that I’ve never been able to achieve anywhere else, and that’s a difficult thing to input in an app.

But I am in the best shape of my life- by a wide margin- at age 42, I have to buy new clothes, I’m having a phantom-limb kind of thing with my stomach where I go to drum on my beer-gut and it is not there, so I honestly don’t care what place I come in.

Hope the same is true for the rest of y’all. Let’s sprint to the finish as a team!

"I have gained far more self-esteem from being able to pick up heavy shit that I ever have from being..."

spytap — Tue, 14 May 2013 16:40:45 -0700

“

I have gained far more self-esteem from being able to pick up heavy shit that I ever have from being able to zip up a skin-tight designer dress. I became a more capable, energetic, independent, and mentally focused person once my focus shifted from what my body looks like to what my body can do

But it’s just tragic - no sarcasm here- really really tragic how a large majority of young girls in America spend their time obsessing over their weight, devoting time, energy, emotions, and effort into being skinny.

It’s tragic because you have to the think of all of the potential that is lost when a whole generation of girls care more about fitting into minuscule pants instead of… oh I don’t know… running for student council, pursing a passion, studying, volunteering, playing sports, working, furthering woman’s rights… the list could go on and on. My main point is, girls waste so much time on being skinny – because we are taught that is is important if we want to be successful- when we could be devoting their efforts to becoming so much more powerful than simply skinny.

”

- This Trendy “Strong is the New Skinny” Thing (and what it could mean for the next generation of girls) | Sophieologie (via spytap)

kottke.org: The seven-minute workout

seanrrwilkins — Fri, 10 May 2013 12:59:27 -0700

kottke.org: The seven-minute workout:

jkottke:

According to science, you can achieve the results of a long run and a visit to weight room by doing “12 exercises deploying only body weight, a chair and a wall.” And the whole thing only takes seven minutes.

“There’s very good evidence” that high-intensity interval training provides “many of…

A 7 minute workout? Any takers for trying this out next week?

It won’t get you to the top in the Fitocracy standings, but might be fun experiment. I’m giving it a shot for a workout tomorrow AM.

Back On Track

seanrrwilkins — Thu, 09 May 2013 12:20:14 -0700

I’ve been MIA for the last couple weeks due to a bout of walking pneumonia. Thanks to the awesome allergy season and ridiculous travel schedule, I’ve seen so many other people struggling this last month as well, and was really surprised at how fast this came on.

After a couple weeks off and lots of meds, this morning was my first workout back, and it kicked my ass. I’m still not 100%, but getting there. Sadly, this time off, and being sick, killed my cardio and recovery. It’s frustrating after seeing real progress in April, but it will build back up soon enough.

Happy to be boxing and lifting again, and I’m looking forward closing out strong these last few weeks.

How’s everyone else been?

May Day, May Day.

daveholmes — Wed, 01 May 2013 16:12:27 -0700

FOLKS! It is May 1. 25 days until Memorial Day weekend, the unofficial start of pool party season.

Progress report: Right now, I’m hovering at about 182, and I’d like to get to get to 175 before this thing is finished. But the scale doesn’t tell the whole story, as you all know; I’ve been crushing it at the gym and seeing some real gains. I have shoulders now, kind of! I can feel abs under a suddenly-manageable layer of chunk. Feeling good.

Diet-wise, I have been pretty strict on the Paleo Monday through Friday, and then easing up a bit on the weekends. Baking a LOT of sweet potato fries. Here’s an easy recipe for them; tweak it to suit your taste.

Health sprint until Memorial Day weekend. Let’s do this!

How are you guys doing?

Can’t get to the gym today because work is nuts. Doing...

seanrrwilkins — Fri, 26 Apr 2013 08:47:12 -0700

Can’t get to the gym today because work is nuts.

Doing circuits as work breaks instead.

Week 3 Update - Barrett

spytap — Tue, 23 Apr 2013 18:21:29 -0700

So far so good. Still hovering around 164-165 pounds, but continuing to see improvements in definition and strength. Diet has been mostly on, and I’m pretty interested to see where the next 5 weeks take me. No injuries thus far either, so pretty happy about that. All in all, happy with my progress, despite only averaging 3 times a week and not my expected 4-6. Once the ocean warms up some, surfing will be an off-day activity.

I want a burrito so bad right now.

seanrrwilkins — Tue, 23 Apr 2013 10:20:15 -0700

Been seeing too many pics of tacos and Mexican food on my dash, and I need to stop.

Gonna be good and get a Chipotle salad or something like that instead.

Just about three weeks in...

spytap — Sun, 21 Apr 2013 11:34:58 -0700

How’s everyone doing? If you’ve fallen off the wagon, still plenty of time to get back on.

Man...

spytap — Thu, 18 Apr 2013 17:09:00 -0700

I could really go for a burger and a beer right about now…

Week 2 Update - Sean

seanrrwilkins — Thu, 18 Apr 2013 16:47:07 -0700

Nothing crazy to report, but seeing incremental gains in lifting and cardio after a couple runs and some strong circuit and boxing training in the last week. Finally started some sparring and that was a ton of fun.

The scale isn’t moving, but I’ve lost two inches off my waist, an inch in my chest, and getting some comments from friends. The past couple months of work are finally paying off.

Focusing the next couple weeks on some more intense circuit and boxing sessions to up cardio and recovery. I also need to pay more attention to my diet. It’s been okay, but not stellar, and I know I need to get more fresh greens and veggies into each meal.

How’s everyone else doing so far?

Week 2 update - Barrett

spytap — Tue, 16 Apr 2013 18:00:00 -0700

I’ve been vacillating between 164 and 167 pounds this week, so it feels like some progress is being made (165 today.) More interesting is that I can see some increases in muscle definition, so I think it’s fair to go ahead and assume that I have been making progress. My upper abdominals are starting to show, and I’m starting to define out my apollo’s belt - I’m okay with both of these scenarios.

I’ve still been a little sketchy on eating habits, so I need to reign myself in there. I’ve been *mostly* on as far as my workout schedule, and even though I fucking hate them, I haven’t skipped a leg day. With that said, I’m starting to worry about my shoulders (I have a dodgy shoulder - rotator cuff issues) so I may need to stall myself there instead of increasing my weights for a bit to keep from finding myself injured (again, some more.) So progress is good and the noticeable effects are good motivation to keep at it (as is Sean nipping at my heels.)

All in all, it’s been a good two weeks and I’m thinking that even if I don’t drop as much weight as I wanted, I could get pretty close to the definition goals I have in mind. Which is an equally good end result, to be honest. I’ll never have the dedication to get to where I can cosplay Wolverine, but James Bond is within reach if I work hard and keep myself honest.

Week 1 Update - Sean

seanrrwilkins — Tue, 09 Apr 2013 13:45:17 -0700

Feeling good!

After being too lazy for too long, I finally started working out again at the beginning of February. After that first workout I could barley move my arms above my head for two days. That first month was like torture, and I felt like death warmed over after each session. But I knew this was just the beginning.

Finally, after 8 weeks of solid effort in February and March, I’m stepping up the intensity for 60 to Sexy, and it’s going great so far. I had a great workout this morning, and I’m finally starting to notice some solid improvement. Weights keep going up, boxing sessions are getting longer and more consistent, and my recovery during and after workouts is a world different.

This last week I had two big gym workouts, ran a couple miles Saturday, and did a solid kettle bell session at home Sunday afternoon. And aside from taking Saturday off, my diet has been consistent. I made breakfast at home every day, and took leftovers for lunch 4 days this week after cooking dinner at home.

Looking forward to more progress over the next seven weeks.

Week 1 Update - Nicholas

nslayton — Mon, 08 Apr 2013 21:29:13 -0700

Week 1 started off very well for me. I had an amazing day of weighted circuit training. Then I followed it up with some great core work. Then Wednesday night I got sick. And I was sick until this morning. And despite my efforts (and annoyance), I couldn’t get a real workout in. I think I’m fully better now. I did a strong core workout supplemented with some body weight leg and arm work. Tomorrow it’s weights again.

In terms of diet, I’ve been doing fine. Still paleo. I did go a bit carb heavy by eating fruit while sick and not after exercise. I’m going to try to fix that. I cut out wine these last few days. Not sure if I’ll immediately reintroduce it.

Week 1 update - Barrett

spytap — Mon, 08 Apr 2013 08:50:00 -0700

So I weighed myself this morning and I’m at 168, which is A) sort of the opposite of the direction I was planning on going and B) not particularly surprising given that I was really off my diet game this past week. I forgot to reschedule my evening meetings before we started this season, so I had four nights in a row of drinking, and decided “fuck it, I’ll follow it through the weekend.” It happens.

I had three really solid workout last week though, which definitely helps. My lifts are getting better and I’m feeling more comfortable getting back up to higher weight levels without worrying so much about injuring myself (I’ve hurt my lower back a couple times in the past by lifting improperly and the thing about spinal disc injuries is that unless you fuse the two discs, you’re apt to reinjure the same spot.) I’ve also got most of the equipment and my heavy bag set up, though I’ve found out I need to weigh the stand down if I don’t want to knock it over with a hook (I’m not Captain America, it’s designed to have weights at the bottom.)

Regardless of the scale, I’m feeling pretty good so far. Good workouts, good progress, and I’m eating better, if not exactly how I wanted/expected to. Any transition requires discipline and hard work, so I need more of the former and to keep up the latter. In the meantime though, I’ll consider it a good week overall.

New challenges. Not the good kind.

rebeccalando — Fri, 05 Apr 2013 11:18:34 -0700

Normally, I love the feeling of sore muscles after a good workout. It validates a hard workout and is the first sign of results. It spurs me to go harder, move faster, stretch longer.

On Tuesday I stretched really well before and after my first leg routine in months. I was looking forward to the sore muscles I was sure I’d have the next day.

Wednesday was fine. But yesterday, I couldn’t move. At all.

I have hypothyroidism, which I’ve probably had for awhile but which only showed up in tests very recently (like, last week). For about a year I’d been feeling tired and foggy and putting on weight despite my best efforts to be healthy. My wrist would often hurt after a long day at my computer. My joints felt stiffer but didn’t really hurt. I thought it was stress and age.

But Wednesday night I couldn’t sleep. My legs were screaming, my joints throbbing. Laying still hurt; moving hurt more. By Thursday, I could barely walk. I couldn’t stand up straight. Bending my knees beyond a 90 degree angle was torture. Stretching made the pain worse. I tried to take a nap and woke up abruptly feeling like my knees were being injected with hot liquid until the joints were swollen to bursting. I tried to tell myself that it wasn’t real, it was just my hormones fucking with me, that I was really fine and the pain wasn’t real, it wasn’t there, it was just in my head. But I was also seriously considering having my boyfriend take me to the hospital for something stronger than the aspirin that wasn’t doing anything for me.

Today is better. My legs ache but I was able to stretch a little. So why am I telling you guys all of this? Because, while I wait for synthroid to help, I know that many of you have had to work around or through injuries and I’m hoping you maybe have some advice for me: how to work out around the stiffness and pain, how to relieve the feeling of swollen joints, what I can do before or after a workout to make things feel better.

Anyone have some good tips for recovery after a monster workout?

seanrrwilkins — Fri, 05 Apr 2013 08:07:02 -0700

I’m keeping hydrated, stretched, been eating well, etc., but wanted to know if there’s any fun tips out there to share with the group.

Tabata

daveholmes — Wed, 03 Apr 2013 13:13:46 -0700

I’ve picked up a few helpful tricks in the last few months doing Crossfit, and I figure here’s a good place to share some.

If you’re looking for a way to shake up your cardio situation, try doing exercises Tabata-style: work for 20 seconds, rest for 10, 8 times in a row. Rest for one minute, move on to a different exercise. Do 6 different exercises this way and you’ve got yourself a solid half-hour workout. I recommend doing air squats, pushups, jumping lunges, burpees, hollow-body rocks and Supermans. No weights, no gym membership, but you will sweat.

Here’s a good timing app for the iPhone. Have fun!

Intro- Elizabeth

aninspiredidea — Tue, 02 Apr 2013 22:44:00 -0700

Ironically today I posted a blog about Self Sabotage and where I was on my current weight loss goal. Dave Holmes read it and suggested I join the 60 to sexy! Divine timing if you will! So, this is my first 60 to sexy! About 6 weeks ago I committed to losing 40 lbs in 4 months. I have currently lost 13 lbs and my measurements are dropping rapidly!

I am following the Fat Flush Plan, which sounds an awful like the Paleo diet, just with a lot of flaxseed and flax oil incorporated, many fat burning spices and the what not. I am also doing Pop Physique 4 times a week!

My goal is to weigh 138 lbs and be a size 6 by June 25th. This 60 to sexy will be an amazing boost and a great way to recommit to my goals!

Thank you for letting me be a part of it!

EDITED:

I feel like I should add a little bit more to this…

WHY I want to get sexy in 60 days:

I’m an actress, I’ve been in LA for 12 years. I’ve been on avail for a ton of commercials, on hold for roles in TV and just not quite making that bump into BOOKING things. No one in the industry has ever SAID to me lose weight, but I definitely feel stuck in between a few “types” and since I don’t want to gain 50 lbs, losing 40 it is! I have reached 143 before and been a size 8 and it was great, though I did find myself unprepared to face the different kind of attention I got from everyone and gained some back, but I feel ready to handle that now, and am ready to just be SEXY (ier) :)

I also broke my ankle in 2011 and had surgery to put in a plate and screws and spent 6 months in recovery and I gained some weight from the inactivity and the comfort eating :)

I’ve ALWAYs wanted to wear a halter top and workout shorts to a workout class and not feel subconscious. I want to rock a bikini on some amazing beach!